Chana masala vs karnıyarık: which is healthier?
They are about equally nutrient-dense: chana masala scores 58/100 and karnıyarık 57/100, so pick by your goal. Both can be part of a healthy diet; the table below shows where each one is stronger. Source: USDA FoodData Central.
Chana masala
122 kcal per 100 g. 1 bowl: 250 g
Karnıyarık
127 kcal per 100 g. 1 stuffed eggplant: 230 g
Which to pick for your goal
- Fewer caloriesAbout even122 vs 127 kcal per 100 g
- More proteinChana masala5.1 vs 4.3 g per 100 g
- More fiberChana masala3.6 vs 2.3 g per 100 g
- Less sugarKarnıyarık3.9 vs 3.3 g per 100 g
- More potassiumAbout even275 vs 272 mg per 100 g
- Less saturated fatChana masala0.3 vs 1.8 g per 100 g
Nutrition side by side
| Nutrient | Chana masala, 100 g | Karnıyarık, 100 g | Chana masala, 250 g | Karnıyarık, 230 g |
|---|---|---|---|---|
| Calories | 122 kcal | 127 kcal | 305 kcal | 292 kcal |
| Protein | 5.1 g | 4.3 g | 13 g | 10 g |
| Carbohydrates | 17 g | 5.9 g | 43 g | 14 g |
| Sugars | 3.9 g | 3.3 g | 9.6 g | 7.5 g |
| Fiber | 3.6 g | 2.3 g | 9 g | 5.4 g |
| Fat | 4.2 g | 10 g | 10 g | 23 g |
| Saturated fat | 0.3 g | 1.8 g | 0.9 g | 4.1 g |
| Vitamin C | 8.9 mg | 12 mg | 22 mg | 27 mg |
| Vitamin A | 18 µg | 14 µg | 44 µg | 32 µg |
| Potassium | 275 mg | 272 mg | 686 mg | 626 mg |
| Iron | 1.5 mg | 0.7 mg | 3.7 mg | 1.6 mg |
| Calcium | 29 mg | 16 mg | 73 mg | 36 mg |
| Magnesium | 26 mg | 16 mg | 65 mg | 37 mg |
| Sodium | 283 mg | 182 mg | 706 mg | 419 mg |
Last updated . Scores use the HowHealthyIs Score method.